Tesco Plant-Forward Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Tesco Plant-Forward Weekly Vegetarian Low Calorie Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 63g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (390 kcal, 9g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
  • Snack: Walnuts and Dried Blueberries (277 kcal, 6g protein)

Tuesday

1800 kcal - 95g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (419 kcal, 9g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (555 kcal, 24g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (623 kcal, 35g protein)
  • Snack: Skyr High-Protein Yogurt (203 kcal, 27g protein)

Wednesday

1800 kcal - 96g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (407 kcal, 9g protein)
  • Lunch: Black Bean Burrito Bowl (578 kcal, 26g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (513 kcal, 32g protein)
  • Snack: Mini Protein Overnight Oats (302 kcal, 29g protein)

Thursday

1800 kcal - 84g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (423 kcal, 10g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (586 kcal, 33g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (600 kcal, 30g protein)
  • Snack: Tzatziki with Vegetable Dippers (191 kcal, 11g protein)

Friday

1800 kcal - 85g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (454 kcal, 10g protein)
  • Lunch: Cannellini Bean and Tomato Soup (468 kcal, 23g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (688 kcal, 26g protein)
  • Snack: Cottage Cheese with Cucumber (190 kcal, 26g protein)

Saturday

1800 kcal - 103g protein
  • Breakfast: Greek Yogurt with Mixed Berries (320 kcal, 27g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 32g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (693 kcal, 35g protein)
  • Snack: Peanut Butter with Celery Sticks (240 kcal, 9g protein)

Sunday

1800 kcal - 122g protein
  • Breakfast: Greek Yogurt with Mixed Berries (355 kcal, 30g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (563 kcal, 41g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (652 kcal, 33g protein)
  • Snack: Hard-Boiled Eggs (230 kcal, 18g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 250g
  • Green lentils 135g dry
  • Firm tofu 270g
  • Black beans tinned 260g
  • Eggs 3
  • Eggs 3 soft-boiled
  • Green lentils tinned 270g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 120g dry
  • Wholemeal bread 3 slices
  • Rolled oats 55g
  • Wholewheat noodles 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Courgette 1
  • Red pepper 1
  • Sweet potato 310g
  • Tinned tomatoes 500g
  • Spinach 125g
  • Baby spinach 80g
  • Broccoli 270g
  • Spring onion 3
  • Sweetcorn 80g
  • Mushrooms 270g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 340g
  • Cucumber quarter grated
  • Celery sticks 3
  • Frozen peas 145g
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted

Dairy & Eggs

  • Halloumi 125g
  • Skyr 205g
  • Semi-skimmed milk 130ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 220g
  • Ricotta 135g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Tahini 25g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 260g
  • Banana 3/4
  • Tahini dressing 25g
  • Vegetable stock 270ml
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Basil
  • Parmesan 30g
  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Mixed herbs 1.5 tsp
  • Mixed beans tinned 600g
  • Chilli powder 1.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal63g protein
Breakfast390 kcal · 9g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 390 kcal, 9g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch604 kcal · 28g protein · 15 min

Grilled Halloumi and Roasted Vegetable Salad

Made with halloumi, courgette, red pepper. Ready in 15 min — 604 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Halloumi 125g, Courgette 1, Red pepper 1, Mixed leaves 75g, Olive oil 1.25 tbsp, Balsamic glaze 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner529 kcal · 20g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 529 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 250g, Sweet potato 310g, Tinned tomatoes 500g, Spinach 125g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack277 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 277 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Tinned chickpeas 250g
  • Green lentils 135g dry
  • Firm tofu 270g
  • Black beans tinned 260g
  • Eggs 3
  • Eggs 3 soft-boiled
  • Green lentils tinned 270g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 120g dry
  • Wholemeal bread 3 slices
  • Rolled oats 55g
  • Wholewheat noodles 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Courgette 1
  • Red pepper 1
  • Sweet potato 310g
  • Tinned tomatoes 500g
  • Spinach 125g
  • Baby spinach 80g
  • Broccoli 270g
  • Spring onion 3
  • Sweetcorn 80g
  • Mushrooms 270g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 340g
  • Cucumber quarter grated
  • Celery sticks 3
  • Frozen peas 145g
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted

Dairy & Eggs

  • Halloumi 125g
  • Skyr 205g
  • Semi-skimmed milk 130ml
  • Low-fat Greek yogurt 135g
  • Cottage cheese 220g
  • Ricotta 135g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Tahini 25g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-sugar baked beans 260g
  • Banana 3/4
  • Tahini dressing 25g
  • Vegetable stock 270ml
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Basil
  • Parmesan 30g
  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Mixed herbs 1.5 tsp
  • Mixed beans tinned 600g
  • Chilli powder 1.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
  • Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

Frequently Asked Questions

How much does this vegetarian low calorie plan cost per week?

This plan is designed for Tesco and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this vegetarian low calorie meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

Is this plan suitable for meal prep?

Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.

Is this plan suitable for vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.

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